Do you often feel sluggish with occasionally spiking blood sugar levels or blood pressure? Are you struggling with sleep or dealing with constipation?
If so, you might need to get tested for magnesium deficiency.
Magnesium is an important mineral that is often overlooked. Its benefits are numerous and range from improving sleep quality to reducing the risk of heart disease.
In this blog post, we will discuss 13 research-backed magnesium benefits that you should know about!
Let's get started!
What is magnesium, exactly?
Magnesium is a mineral that is found naturally in the earth, in our bodies, and in many foods that we eat.
It is responsible for over 300 biochemical reactions in the body and helps maintain normal muscle and nerve function, supports a healthy immune system, keeps the heart rhythm steady, and helps bones remain strong, among many other benefits.
Magnesium is the fourth most abundant mineral in our bodies and is essential for good health. However, magnesium deficiency is quite common, with an estimated 50% of Americans not getting the recommended daily intake (RDI) of this essential mineral.
Magnesium can be found in leafy green vegetables, legumes, nuts, seeds, and whole grains. It is also available in supplement form, which is how most people with magnesium deficiency get the magnesium they need.
Also, take note that the body better tolerates some forms of magnesium supplements than others.
The best-absorbed varieties of this mineral include:
- magnesium taurate
- magnesium citrate
- magnesium malate
- magnesium lactate
- magnesium chloride
- magnesium aspartate
- magnesium oxide
However, other aspects, such as your genetics and whether you have a deficit, may also impact absorption.
Now that we know a little more about magnesium let's take a look at some of its potential health benefits.
Magnesium Benefits
Here are the benefits of magnesium according to research:
1) Involved in hundreds of biochemical reactions in your body
Magnesium is involved in over 300 biochemical reactions in the body. This includes everything from energy production to protein synthesis (the process of making new proteins).
Magnesium also helps enzymes regulate nerve and muscle function, blood pressure, blood glucose, and oxidizing nutrients.
Since magnesium is involved in so many different processes in the body, it's no wonder that magnesium deficiency can lead to such a wide variety of health problems.
2) May combat depression
Depression is a common mental health disorder that can have a negative impact on your quality of life.
Magnesium has been shown to be effective in managing depression. In one study, magnesium supplementation was found to be as effective as antidepressant medication in the management of depression.
It may work by increasing levels of serotonin, a neurotransmitter that is involved in mood regulation.
Another study suggests that magnesium may also help by reducing inflammation in the brain and protecting brain cells from damage that causes neurological disorders, such as Alzheimer's disease.
So, if you are struggling with depression, making sure that you have enough of this nutrient is vital.
3) May help reduce anxiety symptoms
Anxiety is another common mental health disorder that can be debilitating if left untreated.
Magnesium has been shown to help reduce anxiety symptoms. One study suggests that supplementing with magnesium may help reduce mild-to-moderate and chronic severe anxiety.
Another study suggests that magnesium may also help reduce the activity of the nervous system and decrease the levels of stress hormones, such as cortisol.
It may also work by increasing levels of GABA, a neurotransmitter that has calming effects on the brain.
So, if you are struggling with anxiety, magnesium supplementation may be worth considering.
4) May boost exercise performance
Magnesium is involved in energy production and muscle contraction, so it's no surprise that supplementing with magnesium may help improve exercise performance.
In fact, magnesium deficiency has been linked to reduced exercise capacity and increased fatigue.
One study showed that magnesium supplementation improved time trial performance in cyclists.
Another study showed that supplementing with magnesium improved running performance and increased the time to exhaustion in runners.
So, if you are looking for a way to improve your exercise performance, consuming magnesium rich foods or considering supplementation can be a huge help.
5) May support healthy blood sugar levels
Magnesium is involved in the metabolism of carbohydrates and the synthesis of insulin.
Insulin is a hormone that helps shuttle sugar from the blood into cells where it can be used for energy.
Magnesium deficiency has been linked to impaired glucose tolerance and increased risk of type II diabetes.
On the other hand, research shows that supplementing with magnesium can help improve insulin sensitivity and reduce the risk of type II diabetes.
So, if you are looking for a way to support healthy blood sugar levels, make sure you eat foods that are rich in magnesium or try supplementing with the mineral.
6) May help reduce high blood pressure
High blood pressure is a common condition that can increase the risk of heart disease and stroke.
Magnesium has been shown to help reduce high blood pressure.
One study showed that magnesium supplementation was able to significantly reduce systolic and diastolic blood pressure in people with hypertension.
Another study showed that supplementing with magnesium was able to reduce blood pressure in people with type II diabetes.
So, if you are looking for a way to support healthy blood pressure levels, supplementing with magnesium may be a good option.
7) May promote heart health
Magnesium has been shown to help reduce the risk of cardiovascular disease.
One study showed that magnesium supplementation was able to reduce the risk of stroke by 8%.
Another study showed that supplementing with magnesium could help reduce the risk of heart failure, including other cardiovascular-related diseases, such as the following:
- hypertension
- cardiomyopathy
- congestive heart failure
- cardiac arrhythmia
- supraventricular tachycardia
- ventricular arrhythmia
- cardiac arrest
- atherosclerosis
- coronary vasospasm
- oxidative stress
- myocardial injury
- thrombosis
- mitral valve prolapse.
So, if you are looking for a way to promote heart health, taking magnesium supplements may be worth considering.
8) Boasts anti-inflammatory benefits
Magnesium has been shown to help reduce inflammation.
One recent study showed that magnesium supplementation was able to significantly reduce C-reactive protein levels, a marker of inflammation, in people with metabolic syndrome.
Another study showed that supplementing with magnesium was able to reduce markers of inflammation in people with type II diabetes.
So, if you are looking for a way to reduce inflammation, magnesium supplementation may be a good option.
9) May help prevent migraine attacks
Migraine is a common condition that causes severe headaches and can be debilitating.
Magnesium has been shown to help prevent migraine attacks.
Research shows that supplementing with magnesium was able to significantly reduce the frequency of migraine attacks in people with migraines.
Another study showed that magnesium supplementation was able to reduce the intensity of migraine attacks.
So, if you are looking for a way to prevent migraines, supplementing with magnesium may be worth considering.
10) May improve PMS symptoms
Premenstrual syndrome (PMS) is a common condition that can cause a variety of symptoms in women, such as the following:
- mood swings
- irritability
- anxiety
- bloating
- breast tenderness
- headaches
- muscle cramps
- fatigue
- brain fog
- food cravings.
Magnesium has been shown to help improve PMS symptoms.
One study showed that magnesium supplementation was able to significantly reduce the severity of PMS symptoms.
Another study showed that supplementing with magnesium was able to improve mood and reduce bloating, breast tenderness, and headaches in women with PMS.
So, if you're searching for a method to alleviate PMS symptoms, magnesium supplementation may be worth considering.
11) May promote bone health
Magnesium has been shown to help promote bone health.
A recent study confirms that supplementing with magnesium was able to significantly increase bone mineral density in postmenopausal women.
Another study showed that magnesium supplementation was able to reduce the risk of osteoporosis, a condition characterized by low bone mass and deterioration of bone tissue.
So, if you are interested in supporting bone health, dietary magnesium intake may be a good option.
12) May support better sleep
Magnesium has been shown to help improve sleep quality.
Research suggests that magnesium supplementation can significantly improve sleep quality in people with insomnia.
Another study showed that magnesium intake could help improve subjective measures of insomnia in elderly people, such as the following:
- early morning awakening
- ISI score sleep
- sleep onset latency
- sleep time
- sleep efficiency
As well as objective measures of insomnia, such as the concentration of the following serums:
- serum cortisol
- serum renin
- melatonin
So, if you are struggling with sleep, magnesium supplementation may be a good option.
13) Safe and widely available
Magnesium is a safe and widely available nutrient.
It can be found in a variety of foods, such as the following:
- spinach
- kale
- Swiss chard
- beans
- peas
- nuts
- seeds
- whole grains.
Magnesium supplements are also widely available and are generally considered safe.
We also highly recommend that you consult your doctor before taking any dietary supplements to make sure that none complicates with other medications you may be taking.
Magnesium Side Effects
Magnesium is a safe and widely available nutrient with a variety of health benefits.
However, it is essential to note that excess magnesium supplements can cause some side effects, such as the following:
- diarrhea
- upset stomach
- nausea
- vomiting
- abdominal cramping.
If you experience any of these side effects, stop taking magnesium supplements and consult your doctor before you continue taking the supplement.
Also, make sure to take magnesium supplements that are known to not cause diarrhea or any adverse side effects.
Magnesium Deficiency
Magnesium deficiency is relatively rare, but it can occur in people with the following conditions:
- kidney disease
- type II diabetes
- alcoholism.
Symptoms of magnesium deficiency include the following:
- loss of appetite
- nausea and vomiting
- fatigue and weakness
- muscle cramps
- seizures
- personality changes.
If you think you may be magnesium deficient, consult your doctor to get tested for nutritional deficiency.
Choosing Your Magnesium Supplement
There are a variety of magnesium supplements available on the market.
When choosing a magnesium supplement, it is important to consider the following factors:
- The type of magnesium.
- The dose of magnesium.
- The form of magnesium.
- Your personal needs and preferences.
We recommend that you consult your doctor before taking any magnesium supplement to ensure that you pick the right supplement for you.
Upgraded Formulas magnesium supplements are a good option because they come in a variety of forms, including capsules, powders, and liquids.
Their upgraded magnesium supplements are also made using a unique proprietary absorption method that is packed with stabilized nano minerals that allow for over 99% absorption rate and maximum bioavailability.
Their upgraded magnesium is also made from natural sources and is 100% vegan and keto-friendly.
How much magnesium should you take a day?
The magnesium dosage that you need depends on a variety of factors, such as your age, gender, and health condition.
The recommended daily magnesium intake for adults is 310-420 mg/day for men and 265-345 mg/day for women.
Pregnant women need 350-400 mg/day, and magnesium requirements increase to 600 mg/day during lactation.
If you are considering taking magnesium supplements, we recommend that you consult your doctor to ensure that you are taking the right dose for yourself.
How long does it take for magnesium to start working?
The effects of magnesium supplementation can vary from person to person.
Some people may experience the benefits of magnesium within a few days, while others may not notice any changes for weeks or even months.
If you don't notice any changes after a few months of taking magnesium supplements, we recommend that you consult your doctor to see if the type of magnesium you are taking is the right supplement for you or if you need to increase your dosage.
The Bottom Line
Having magnesium deficiency can mean dealing with a variety of health problems, from sleep issues to brain damage and heart failure.
These health issues can be overwhelming and debilitating in the long run, especially if left unchecked.
Thankfully, tweaking your diet, such as adding various foods that are rich in magnesium or supplementing with the best magnesium supplements, can help you manage, if not reverse, your symptoms.
If you want to learn more about combatting magnesium deficiency, here are some helpful blog posts and educational podcasts for you to read, listen to, and share with your family and friends who may be magnesium deficient.